Polycystic Ovary Syndrome (PCOS) is a prevalent hormonal and metabolic condition impacting ovarian function in women, it involves abnormalities in hormone processing, specifically testosterone and oestrogen. PCOS affects millions of women worldwide.

I’m Mia, a Naturopathic Doctor and Herbalist with over 10 years of studying medicine, naturopathy, and herbal medicine. I have dedicated my career to helping individuals overcome chronic, acute, and autoimmune illnesses, guiding them toward a state of wellness and balance. By combining traditional and indigenous approaches to health with the latest scientific research and understanding of the body, I offer a holistic perspective that empowers people to take control of their health.

This article is designed to provide you with the understanding, knowledge and tools to manage PCOS naturally and effectively, so you can feel your best and reclaim your life.

Reality of PCOS

In the UK alone, about 1 in every 10 women is estimated to have PCOS, making it a common but often misunderstood condition. The impact of PCOS on daily life can be profound, affecting both physical and emotional well-being. Women with PCOS often struggle with symptoms like irregular periods, weight gain, acne, and excess hair growth, which can lead to frustration, low self-esteem, and even depression. Additionally, PCOS can contribute to more serious long-term health issues, including infertility, insulin resistance, and an increased risk of type 2 diabetes and cardiovascular disease.

Despite its prevalence, many women are unaware they have PCOS, attributing their symptoms to other causes or dismissing them altogether. Others who receive a diagnosis may feel overwhelmed and uncertain about how to manage the condition effectively. This article aims to demystify PCOS by exploring its causes, symptoms, and different types, while providing practical tools for natural management. By understanding the condition better and adopting holistic strategies, you can take control of your health and work towards a symptom-free life.

Symptoms of PCOS

Common symptoms include:

• Infrequent or prolonged menstrual periods
• Excess hair growth (hirsutism)
• Hair thinning or loss
• Acne
• Weight gain
• Fatigue
• Mood changes
• Infertility

Causes of PCOS

The exact cause of PCOS remains unclear, but several factors contribute to its development:

• Insulin Resistance: Elevated insulin levels can lead to increased androgen production, disrupting ovulation.
• Hormonal Imbalance: Dysfunction in the hypothalamic-pituitary-ovarian (HPO) axis, which regulates hormone balance.
• Imbalance gut microbiome: Various microbes in the gut interact with the endocrine system and affect its function, so when the gut is out of balance it can throw the many hormones it governs and metabolises out of balance.
• Genetic Predisposition: A family history of PCOS can increase the likelihood of developing the condition.
• Inflammation: Chronic low-grade inflammation is often observed in women with PCOS.

Types of PCOS

1. Insulin-Resistant PCOS: The most common type, affecting about 70% of women with PCOS. It is characterised by high insulin levels and insulin resistance.
2. Adrenal PCOS: Caused by an abnormal stress response, leading to elevated adrenal androgens.
3. Post-Birth Control PCOS: Occurs after stopping oral contraceptives, disrupting normal hormonal balance.
4. Inflammatory PCOS: Linked to chronic inflammation and often associated with autoimmune conditions like Hashimoto's thyroiditis.

Diagnosing PCOS

Diagnosis typically involves a combination of blood tests and an ovarian ultrasound. Blood tests check levels of testosterone, androgens, oestrogen, prolactin, glucose, fasting insulin, cholesterol, and triglycerides.

Natural Management of PCOS

Managing PCOS involves addressing lifestyle factors and incorporating specific dietary and herbal strategies:

Diet and Lifestyle Adjustments:

• Balanced Diet: Focus on a diet rich in whole foods, grass-fed meat, organic vegetables, particularly brassica vegetables like broccoli and cauliflower which help clear excess oestrogen and restore hormonal balance. Opt for complex carbohydrates such as fruit, soaked wholegrains and root vegetables.
• Consume breakfast within 30 minutes of waking: This helps balance blood sugar levels and decrease stress on the body.
• Meal Regularity: Stick to three meals per day, don't skip meals as this may increase cortisol levels, and ensure you're consuming protein,fat and carbs in each meal.
• Low-Glycemic Foods: Replace sugar and refined carbohydrates with low-glycemic index foods such as leafy greens, berries, nuts, seeds, legumes, and whole grains to stabilise blood sugar levels.
• Fibre Intake: Increase fibre through vegetables, fruits, whole grains, seeds, and nuts to prevent insulin resistance and maintain healthy digestion.
• Quality Protein: Include protein at each meal to stabilise blood sugar and promote satiety. Good sources include grass-fed meat, wild caught fish, eggs, raw dairy, soaked nuts, seeds, and legumes.
• Healthy Fats: Include omega-3 fatty acids (nuts, flaxseed oil, avocado, olive oil) for hormone production.
• Support your gut: a balanced gut microbiome is crucial for hormonal and metabolic health, tend to any gut imbalances and include fermented foods, probiotics and gelatin rich foods in your diet to support gut health.
• Exercise: Regular physical activity helps regulate hormones, reduce insulin resistance, and maintain a healthy weight. Weight training and daily walks are the way to go for optimised blood sugar levels and all round health.
• Stress Management: Reduce stress to prevent disruptions in hormone production.

Practices like yoga, meditation, and mindfulness can be beneficial.

• Sunlight: Daily sun exposure, especially viewing sunrise and sunset, helps to regulate our circadian rhythm (our internal clock) which in turn supports hormones, gut health and sleep.
• Sleep Routine: Ensure adequate sleep to avoid increased cortisol production and further hormonal imbalance.
• Castor oil packs: This helps circulation, break down of cysts, relieves pain and supports the liver with oestrogen detoxification.
• Meditation: Will help to lower increased cortisol levels and support adrenal health.

Herbal and Nutritional Supplements:

• Berberine: A powerful herb that improves insulin sensitivity and reduces androgen levels, it is a safe and natural alternative to the drug metformin (the medication most often prescribed for PCOS). Berberine supports blood sugar levels, weight loss, helps to regulate menstrual cycles and address hormonal imbalances associated with PCOS making it one of the most effective herbal supplements for managing PCOS symptoms.
• Curcumin: This potent anti-inflammatory and antioxidant herb can ease the symptoms of PCOS, support weight loss, reduce pain, reduce stress on the body and lower risk of disease, making it an effective ally not only for PCOS, but your health all round.
• Inositol: This supplement Improves insulin sensitivity, balances testosterone levels, and improves menstrual regularity.
• Ceylon Cinnamon: Helps regulate blood sugar and reduce insulin resistance.

Integrate cinnamon into your diet by adding it to yoghurt, hot drinks, or smoothies.

• Ginger: Offers anti-inflammatory properties and helps balance oestrogen and progesterone levels. Incorporate ginger through tea, fresh ginger shots, or in meals.
• Apple cider vinegar: A tablespoon of ACV before meals will help to stabilise blood sugar levels and improve digestion.
• Other Herbs: Gymnema, fenugreek, and bitter melon can further help manage insulin resistance.
• Vitamins and Minerals: Ensure adequate intake of B vitamins, vitamin D, calcium, and magnesium for hormone regulation and blood sugar control.

PCOS can be a challenging condition, but with the right combination of lifestyle changes, proper nutrition, and herbal supplements, it can be effectively managed and potentially healed.

By addressing both the symptoms (for immediate relief) and most importantly the root cause through these holistic approaches, significant relief and healing is achievable. This strategy offers a positive outlook for long-term health and well-being.

Remember, with dedication and the right strategies, a healthier, more balanced life is within reach.